Strength & Conditioning
4 sets each:
6 rep bench press with a 1 second pause at the bottom
30 jumping lunges
MetCon
5 Rounds for Time:
400M Run
10 Thrusters (95/65)
10 Burpee Box Jumps (24/20)
Strength & Conditioning Strict press 1x5@75%, 1x3@85%, 1xamrap@95 Pull ups negatives 8x1 (jump up, let yourself down as slowly as possible) MetCon 25 min AMRAP: 10 push jerk(115/85), 10 Front rack lunges, 10 T2B, 10 burpees over bar
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